White Water

 In WOD

Who brought the glowstick?

 WOD 9/9/11

15 heavy wall ball shots x3 (heavier than normal), then 5 light wall ball shots x3 (one size lighter than your normal med-ball, throwing as high as possible; go outside for these if you’re throwing it into the roof)

 

4 Rounds For time:

400M run

10 Power Snatch (95/65)

30 Double Unders

10 Sumo Deadlift High Pulls (same bar)

 

Cashout- Hamstring stretch with a partner

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Showing 25 comments
  • Hardyf
    Reply

    Looks like a fun WOD I am gonna try to make noon

  • amber
    Reply

    I did REAL DOUBLE UNDERS in the workout…initially I did the one jump in between then ban all of the sudden I was knock ’em out! I am so proud!
    53; 20 DU 21:28

  • StephenW
    Reply

    I originally misread that as throwing a wall-ball that is 3 times heavier than normal. Holy crap!

  • Neal
    Reply

    Great job Amber! Keep working at them so you don’t lose it

  • Sheree Pierce
    Reply

    AMBER!!! Great job!

  • Clint
    Reply

    20:19 – 75#, DUs & run RX
    Fun workout!

  • BeckyR
    Reply

    looks like a good one, but my back would HATE me if I did this today after doing front squats yesterday 🙁

    and WTG amber on the DUs!!!

    I think this will be #7 today

  • Sheree
    Reply

    I want to know if anyone hit the ceiling and had to take the med ball outside! And I want more comments so we don’t have to do 100 burpees!

  • Miguel
    Reply

    Not making it out there today, but I’ll be there tomorrow at 10…As long as I don’t party too hard tonight.

  • Clint
    Reply

    Felt frisky so I went to the globo gym on my way home from work. Did the WOD from 9:1:11
    16:06 RX
    5 Rounds For time:
    5 cleans (135/95)
    20 sit-ups
    10 DL (same bar)
    20 Russian twist – 10# ball

  • Serennah
    Reply

    I didn’t get to the box today ….. Sheree if we had been there they would have made us throw them outside !! 🙂

  • Sheree Pierce
    Reply

    Right, Serennah! I was just wondering if anybody was as good as WE are!!!

  • stephanie
    Reply

    I punked out on the run today and had to scale the last 3rds to 200m. If anyone has tips on building endurance, I’m all ears!

    21:28 w/53# and all double unders. 🙁

    More posts please….get it to 20!

  • Sheree Pierce
    Reply

    Lots and lots of CF!

  • stephanie
    Reply

    Haha yea, I keep waiting for running to be one of those things I randomly get good at. I’ll keep working on it until then. 🙂

  • Dena
    Reply

    Twenty pound Med balls are hard to catch.

  • Dena
    Reply

    They are even harder to throw.

  • Dena
    Reply

    18:35 RX on the WOD.

  • Dena
    Reply

    Felt great to do the WOD outside.

  • Dena
    Reply

    And this makes twenty! I LOVE CFB!

  • Stutes
    Reply

    Felt great to do the entire WOD outside……..my running is better but I still suck! Haha. I can see improvements since I started, so there is hope!!!
    hope this is comment #20……..

  • Sean
    Reply

    18:31 RX

  • JeremyWF
    Reply

    16:26 rx. Enjoyed the class.

  • JeremyWF
    Reply

    16:26 RX I would have love to of done this one all outside. The weather was nice. Great class Sean.

    I have to get better at running in these workouts.

  • fara
    Reply

    If I remember correctly my time was 23:24….53# and singles. Running is not my fav….but.glad I did it. I need to be doing more of it on my.own.:-) thanks Sean!

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